The calorie of brown rice is higher than that of rice, and the calorie of100g brown rice is about 350 calories. Brown rice belongs to unprocessed or less processed grains, with higher nutrition than rice, rich in various vitamins, dietary fiber and protein, and it takes longer to be full, so the sugar level can be controlled.

However, the taste of brown rice will be worse than that of rice. We can add a handful of brown rice to rice, and the effect of combining coarse and fine grain will be better.

2. Whole wheat bread

100g The calories of whole wheat bread are between 200 and 250 calories, which is lower than that of steamed bread. Whole wheat bread is made of whole wheat flour, which is rich in dietary fiber and can promote intestinal peristalsis. You can eat whole wheat buns with a glass of milk for breakfast, and the satiety will be slow.

In order to avoid buying fake whole wheat bread, we must check the whole wheat flour content in the material list. Generally, the material with the highest content ranks first.

3. Bean food

All kinds of red beans, mung beans, black beans and red beans are coarse cereals, and the calories of 100g legume food are between 320 and 360 calories. Different effects are also different. Soybeans are the "king of beans" in beans, which can promote the body's metabolic level, while mung beans can clear away heat and detoxify, promote intestinal peristalsis, and red beans can eliminate dampness and edema and help you lose weight.

Usually, we can grab a handful of beans and grind them into soybean milk for breakfast. Remember not to add sugar, which will make us feel full, diuretic and promote weight loss.

4. Potatoes

Potatoes are not vegetables, but a kind of carbohydrate staple food. Potatoes are rich in resistant starch, which is not easy to be decomposed by the body and can maintain a long-term satiety after intake.

Potatoes can't be fried and braised in brown sauce, otherwise the heat will soar. We can choose boiled potatoes instead of rice, and the sugar rise coefficient will be poor, which will help to lose weight.

5. Sweet potato

Sweet potato is a natural crop with sweet taste, which can satisfy your desire for sweets. Sweet potato can promote intestinal peristalsis, improve constipation, protect human skin and delay skin aging. Eating steamed sweet potato 1-2 times a week instead of rice is also a different choice.